DEFINITION OF HEALTH & FITNESS

Health: "Health is a state of the complete physical, social and mental well-being and not simply absence of the disease or infirmity."

Fitness: The Physical fitness is normally defined as "the ability to carry out the daily tasks with alertness and vigor, without the undue fatigue, and with the sample energy to enjoy the leisure-time pursuits and to meet the unforeseen emergencies."

It is the fundamental to health. It must be enhanced through the long-term and the regular participation in exercises, as well as maintaining the lifestyle of a health. The Physical fitness can also be classified into the two categories: (1) the health-related fitness and (2) the sport-related fitness.

COMPONENTS OF HEALTH-RELATED FITNESS

Components of the health-related fitness, also generally known as the physical fitness, include the muscular strength, cardio-respiratory endurance and the muscular endurance, body composition, flexibility and the neuromuscular relaxation.

Cardio-respiratory Endurance refers to ability of circulatory system and respiratory system to supply the oxygen to working muscles and remove the metabolic wastes at the same time.

It is the most significant component of the health-related fitness because human body and brain must have the sufficient oxygen supply to work normally. The more adequate oxygen supply, more well-organized the different body parts can work.

According to the Mazzeo and his co-workers (1998), capacity of heart to pump the blood and body to absorb the oxygen reduces 5% to 15% every 10 years after age 25. However, participate regularly in the endurance training is undoubtedly beneficial to the cardio-respiratory effectiveness.

Heavier workloads cannot be overcome with the insufficient muscular endurance and strength, which may also lead to the premature muscular fatigue and the muscular pain. Besides, insufficient muscular endurance and strength is also a factor of sport injuries, or the other chronic muscular-skeletal injuries.

The flexibility refers to  ability of a joint or a series of joints to move through its complete range of the movement.

With the better flexibility, the movement can be performed at higher efficiency. Besides, the good flexibility also helps to prevent the sport injuries (e.g., the strains).

A Poor flexibility may also lead to the lower back pain problems associated with the aging.

The Body composition refers to proportion of fat to non-fat components (i.e., the bones and the muscles) in human body.

Obesity is not only detrimental to the sports performances; it will also enhance the chances for suffering from the cardiovascular diseases.

THE SEVEN FUNDAMENTAL KEY FITNESS COMPONENTS

1) Strength Training and Muscular Development

2) Stretching - Muscles, Ligaments and Tendons

3) Nutrition and Supplementation

4) Core Stability

5) Sleep

6) Mental Rest and Relaxation

7) Cardiovascular/Aerobic Conditioning

MAIN PURPOSE OF PHYSICAL FITNESS

The Physical fitness comprises with two related concepts: the general fitness (a state of the health and well-being) and the specific fitness (a task-oriented definition based on ability to perform the specific aspects of the sports or the occupations). The Physical fitness is generally achieved through the correct nutrition, enough rest and exercise.

Fitness was commonly defined as capacity to carry out day's activities without undue the fatigue. However, as automation increased the leisure time, changes in the lifestyles following industrial revolution rendered this definition insufficient. These days, the physical fitness is measured a measure of body's ability to function proficiently and effectively in the work and leisure activities, to resist hypo kinetic diseases, to be healthy and to meet the emergency situations.

PRINCIPALS OF EXERCISE FOR HEALTH & FITNESS

Overload principle: A basic principle of the physical conditioning that states that in order to recover the physical fitness, body or the specific muscles must be strained           .

The principle of progression: A principle of training that states that the overload should be increased regularly.

Principle of recuperation: The body requires the recovery periods between the exercise training sessions to acclimatize to the exercise pressure. Therefore, a period of rest is necessary for achieving the maximal benefit from the exercise.

Principle of reversibility:  Loss of fitness due to the inactivity.     

Overtraining: Result of failure to get the enough rest between the exercise training sessions.

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